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  1. #811
    Registered User coachcalande's Avatar
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    So far today, five meals, 2510 cals, 342 G protein. I’ll probably eat again before bed.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  2. #812
    Registered User coachcalande's Avatar
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    Weigh in 281 today. I’m in no hurry and am fine if this is a slow crawl in any direction.

    I’m learning some things, for example, I want those real carbs early in the day and can tolerate near zero carb/fat meals later in this day. This is a huge moment as planning that can make this easier later.

    Having lost weight fast, regained strength that I lost but not at that same weight is a helpful learning moment too…I think I’m looking at a two steps down, one step up, two steps down, one step up process here …

    For example I’m shooting for 250 lbs but the process might look like this…

    280- 265
    Back up to 270

    Down to 255
    Back up to 260

    Down to 250

    Trying to spare both muscle mass and strength on the way. I think I’ll be stronger than if I just dive rapidly to 250 .

    Diet fatigue and burnout will stall and lead to binging. Mini bulking will keep me interested and passionate about training hard.

    Todays plan: 3000 cals (50% pro)

    5 am whey coffee, Greek Yogurt, apple
    8 am 4 eggs, cup whites, 1/2 cup oats
    11 am 4 eggs, cup whites, 1/2 cup oats
    2 pm 8 oz chicken, 1 cup rice, 1 cup broccoli
    5 pm 10 oz tuna, 2 slices toast
    8 pm 8 oz chicken, cup green beans.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #813
    Registered User coachcalande's Avatar
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    Just finished my lift. Great lift!

    Always worry about loss of training energy and desire as well as strength but everything was in Gainesville today.

    Bench went better than last time
    285x8-7-7-6-6

    Incline was better too 205x9-9-9-8

    Flyes were great , around 12 reps per set

    Rows-300, pulldowns 200 , narrow pulldowns 200,all big and no issues

    Showed big gains in db press with 14 reps, 12 ,12, 9

    Staying light with upright rows, 75 lbs around 12 reps

    Finished with shrugs in a pyramid.

    I’m out of whey protein so we will see how the diet goes.
    Last edited by coachcalande; 08-14-2022 at 06:50 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  4. #814
    Registered User coachcalande's Avatar
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    279.6 this am.

    Yesterday I just couldn’t eat the full 3000 cals. Close but finished at 2850 and 387 G protein.

    Today I am eating at 4 am which will be typical from here on out.

    Time- meal

    4am- 4 eggs, 1 cup whites, 1/2 cup oats
    7 am- 4 eggs, 1 cup,whites, 1/2 cup oats
    10am- 8 oz chicken, 1 cup rice
    1 pm- 8 oz chicken, green beans
    4- 10 oz tuna, two slices toast
    7-4 eggs, 3 oz chicken, banana
    Last edited by coachcalande; 08-16-2022 at 02:10 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  5. #815
    Registered User coachcalande's Avatar
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    coachcalande is offline
    Seem to really favor 50-55% protein. On my way there again today and generally split carbs/fats at 25% when I eat 8 whole eggs each day.

    Anyhow, did some cleaning (and have more to do) in my wt room garage area.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  6. #816
    Registered User coachcalande's Avatar
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    Weigh in 276.6

    First goal is 275, then 250.

    Anyhow, I am eating my way thinner with 3000 cals at 50% protein.

    Today is leg day and I’m looking forward to my SSB PIT set.

    I did get a great start on cleaning out the garage yesterday, huge piles of junk in the driveway now. More to do. Will be nice to have more garage gym space. Not sure how fatigued my low back is from all the work but we will soon find out!


    Noteworthy- my 16 year old son hit 225x5 smooth reps on bench. He’s got football now and will have to scratch and claw to keep that strength with all the running the team does. He’s taken to eating my chicken breasts now.

    Todays meals will be similar to yesterday to the best of my ability but we are out of egg whites again! (Also out of whey)
    Tuna and egg whites are 100% the key to a 50% protein approach. Without them, the % changes fast.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #817
    Registered User coachcalande's Avatar
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    coachcalande is offline
    Excellent lift.

    Round robin style legs and arms today.

    Ssb
    305x10* ties PR and at this body weight its a real plus!
    Did five sets and worked bis/tris in between.

    Front squats 185x6 I think, 10 is my best so that wasn’t great but the knee concerns have held me back there.

    Leg ext, leg curls, calf raises, all done too.

    Feel great.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #818
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    gjdm. dropping weight and lifting heavy chit
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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  9. #819
    Registered User coachcalande's Avatar
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    Originally Posted by veggie530 View Post
    gjdm. dropping weight and lifting heavy chit
    Thanks, that’s the goal. Joints feel better with 6-10 reps vs 3-5.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #820
    Registered User coachcalande's Avatar
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    Todays meals:

    1- 10 oz lean ground Turkey, 1 cup rice
    2- 10 oz lean ground Turkey, 1 cup rice
    3- 8 oz chicken breast, 1 cup rice, broccoli
    4- 7 oz ground beef, 1 cup green beans
    5- 7 oz ground beef, 1 cup green beans

    * three slices ham, apple before bed 3060 cals.
    Last edited by coachcalande; 08-17-2022 at 03:11 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  11. #821
    Registered User coachcalande's Avatar
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    Got up a bit later today so I’ll target 5 meals again today. Still no whey and no egg whites, no Greek Yogurt so probably going lower carb higher fat unfortunately. Usually fat creeps up around 100 g when there are no whites.

    Possible (likely) choices today:

    Meal #
    1- eggs
    2- chicken breast
    3- tuna
    4- chicken breast
    5- ground beef

    Carb choices…
    Oats
    Rice
    Toast
    Apple
    Green beans or broccoli
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  12. #822
    Registered User coachcalande's Avatar
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    277 today.

    Still using 285
    For my bench sets
    And gained an additional rep.
    Now up to 285x9

    Smashed my incline at 215x9
    After benching and
    Rows

    Also
    Bumbed shoulder
    Press up a few
    Lbs and still got 11
    Reps.

    In all, at 3000 cals and 45-50% protein I am slowly losing wt and gaining reps.

    For the moment i am
    Choosing 5meals at 600 cals each
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #823
    Registered User coachcalande's Avatar
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    Todays planned meals - all targeted to be at least 50 G protein but 600 cals

    6 am 4 eggs, cup whites, 1/2 cup oats, small apple cinnamon 600 cals
    9 am two scoops whey, small banana, 6 oz Greek yogurt about 550 cals
    12 8 oz chicken, 1 cup rice
    3 pm 8 oz ground beef, 1 cup green beans
    6 pm 8 oz chicken, 1 cup rice.

    * if I have a few cals to spare I’ll add an apple or greens.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  14. #824
    Registered User coachcalande's Avatar
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    This week, with fewer egg whites and more beef, I have been hitting about 300-350 G protein, 175-200 g carbs and 75-100 g fat.

    When I eat five meals a day, the target is 600 per meal. This is quite a bit more enjoyable than 6 meals, 500 cals each….but I hit a high % of protein easier with the 6 meals.

    So …on days where I know I’ll up early I’ll plan six meals.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #825
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    Monster day is right, nice 330x5 bench
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  16. #826
    Registered User coachcalande's Avatar
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    2958 cals, 301 G protein.

    Five meals.


    Feel stuffed.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  17. #827
    Registered User coachcalande's Avatar
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    Todays plan, let’s see how it goes.
    Weight 278 this am. Interesting that I hit a low of 276 at 6 meals a day, but 5 meals I’m back up. Watching this trend as the difference in the same 3000 cals is the total protein.

    350 G protein and just about 2980 cals.

    6 am- 4 eggs, 1 cup whites, 1/2 cup oats, apple, cinnamon

    9 am- 2 scoops whey, 9 oz Greek yogurt, banana

    Noon- 10 oz ground turkey, 1 cup rice, green beans

    3- 10 oz tuna, 1 oz shredded cheese, baked potato

    6- 8 oz chicken,1 cup rice
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  18. #828
    Registered User coachcalande's Avatar
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    Watching this trend closely now.

    Video these three lifts
    Ssb squats
    Smith bench
    Row

    Keeping video journal of reps and performance changes as scale changes.

    Everything is being tracked here and on Twitter, not using YouTube as much due to time constraints

    So far, this August, I have added reps to squats, bench, row (which I’ll track more closely) while dropping 7 pounds.

    *going by heaviest weigh in 283 to lowest weigh in 276. I’m going to have to scroll through these notes to see if I was ever heavier than 283 this August.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  19. #829
    Registered User coachcalande's Avatar
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    I could feel the bloat on my body all night. Just a puffiness. I expected to see the scale up a bit and sure enough, 279 this am, which is still down 2 lbs from last Saturday.

    I’ll say again that aim in no hurry, particularly if I’m making progress on strength without injury!

    Five meals a day has been a bit more enjoyable for me as the meals are 100 cals larger, often that’s in the form of carbs. This could explain the weight climbing back up a few pounds even though the total cals (3000) are the same, the % carbs is up maybe 5-10%. We know carbs hold four times their weight in water.

    So glycogen and water weight….worth feeling a bit more satisfied and meal prep is easier. It’s much easier to prepare these 600 cal meals so far.

    In any case, I plan to eat the exact same stuff today as yesterday.

    Meal 1- 4 eggs, 1 cup whites, 1/2 cup oats and a small apple. Cinnamon.

    * this breakfast has the apple where the 6 meals a day plan would move it.

    Meal 2 - building this one around whey as often this is my post lift meal. I am enjoying my “Powerbuilding pudding” which is a very high protein mixture…1 cup Non fat Greek Yogurt, two scoops whey and a banana all mixed up. I use alittle water to get the right texture. With the six meal plan, I’d normally have whey with coffee and end the day with a whey shake and apple. The whey takes care of sweets.

    Meal 3,4,5 are usually meat, rice or potato…green beans or broccoli or a salad. Today I am planning tuna, a potato, reduced fat cheese (1 oz), jalapeños and mustard, hot sauce

    Meal 4 -8 oz chicken, rice

    Meal 5- 10 oz ground turkey, rice, beans


    It’s leg day!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Finishing legs now.

    Five sets of SSB squats.
    310x8

    Three sets fronts on machine
    155x8

    Four sets ext, four sets leg curls, 6 sets calves.

    Arms later today.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    278 this am.

    Yesterday after some time at the beach, I put in some time and had a great arm workout.

    Ez curls pyramid style, worked up over seven sets to 145 lbs. got about five.
    Sup sets with pushdowns working up to maybe 110.

    Then did hammer curls and skull crushers.

    I’m up late…need to plan meals but more of the same.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    279 this am. It certainly appears that 3000 cals, 5 meals a day at 45-50% protein is my maintenance between 276-278.

    As long as weight room numbers are improving and I’m healthy and feel good this is PERFECT.

    Soon, work will change and I’ll have longer days so spacing meals may be more challenging. I may try to stay at 5 meals but stretch them to about 4 hours apart. Most likely it’ll be more of a struggle to find time to eat …and I’ll graze.

    This am is chest, back, shoulders.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Started of crummy with 285x7, a loss of two reps on bench…then 6,6,6,6 the rest of the way.

    Inclines were however super easy as I threw 215 up 12 times, then 220x11 and 225x8. So I’ll start at 225 next time.

    I also added weight on db shoulder press and still got 12. Seem to be making a comeback there. Every other lift was big and strong too. Weird how bench was lame. Happy with the work.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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    329 g pro
    66 g fat
    230 g carbs

    Pretty much effortless at the moment. Gotta do something to improve eating well at work when it’s crazy.

    Tomorrow will be very lean and clean now that I finished off the red meat. We also have eggs , whites and tuna. So it’s going to be a VERY HIGH protein day!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Planning two whey “meals” today

    Other choices are eggs, whites, ground turkey and tuna. Should easily get 350 G protein and 200 g carbs at 3000 cals.

    Weight back down to 276 this am. No changes as long as weight is stable and weight training is good. Physical activity is going to increase slightly soon.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    I’ll be 56 soon.

    Was thinking about the journey from 310-276. I’m not eating less, not eating less frequently, just different cals and macros. Zero suffering, no hunger…in fact I’m often forcing at least one meal down.

    At 3000 cals and 45-55% protein, it’s the manipulation of fats/carbs the keep me satisfied that makes this much easier. In the end, I feel most happy with about 50% pro, 30% carbs, 20% fat.

    It’s not all that difficult. I’m also going to have some days where it’s six meals vs five….

    Training right now is very good. I might not be as strong as I was but no less passionate or energetic. Heck I feel like going running today.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Had a great arm blasting session early this am - 11/12 sets bis tris.

    Ez curls/pushdowns pyramid
    Hammer curls/skull crushers
    Conc curls/more sc

    Legs after work later on!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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    Every workout is GAME DAY!
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    310 buried me this afternoon on SSBs. Long hot day, dehydrated and exhausted but did the whole workout anyways. Only managed 5-3-3-3-3 there…used 165 on smith fronts, that was fine, leg ext, leg curls and calf raises all fine.

    Squats just felt like a ton. Got 8 , then 6 with that just four days ago.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

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    Did good things nutrition wise again today.

    3035 cals
    Over 350 G protein
    About 65 g fat
    About 245 g carbs

    Very close to my 50%-30%-20% macro targets again.

    Really getting pretty good with it. The challenges however are kids eating all the food lol! Went to get a potato and they had cooked ten of them for mashed potatoes. Can’t win ha ha.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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    Body weight is holding steady*

    I’m probably going to finish out August at 3000 cals, then in Sept, reduce target by about 10%. Let’s see how the next week goes with a slight bump in physical activity anticipated.

    Todays meals

    5:30 4 eggs, 1 cup,whites, 3 oz ground turkey, 1/2 cup oats
    8:30 4 eggs, 1 cup,whites, 3 oz ground turkey, 1/2 cup oats
    11:30 8 oz chicken breast, 1 cup rice, 1/4 cup green beans
    2:30 protein shake, 1/2 cup oats, banana
    5:30 tuna, potato
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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